Monday - 10/17/16 

WOD - In 6 mins do:
Run, 600 m
then in the remaining time, AMRAP of:
9 Deadlifts, 125/85 lbs
6 Hang Power Cleans, 125/85 lbs
3 Push Jerks, 125/85 lbs
Rest 3 mins

In 6 mins do:
Run, 600 m
then in the remaining time, AMRAP of:
9 Deadlifts, 125/85 lbs
6 Hang Power Cleans, 125/85 lbs
3 Push Jerks, 125/85 lbs
Rest 3 mins

n 6 mins do:
Run, 600 m
then in the remaining time, AMRAP of:
9 Deadlifts, 125/85 lbs
6 Hang Power Cleans, 125/85 lbs
3 Push Jerks, 125/85 lbs

Tuesday - 10/18/16

Strength: Hatch Squat Program Day 4
Back Squat
1x10 @ 60%
1x8  @ 70%
1x8  @ 75%
1x8  @ 80%
Front Squat
1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 70%

WOD For time:
50 - 40 - 30 - 20 - 10 Double Unders
5- 4 - 3 - 2 - 1  Kettlebell Thrusters (each arm)
25 - 20 - 15 - 10 - 5 Pull-ups
 


Wednesday - 10/19/16

WOD - 5 rounds for time of:
5 Handstand Push-ups
10 Box Jumps
20 Sandbag Throw Over Shoulders (10 each shoulder)

Thursday - 10/20/16

Strength: Bench Press
Bench Press 1x5 at 75% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x1 at 95% 1RM

WOD: 
As many reps in 15 mins as you can of:
1 Curtis P 125/85
10 Kettlebell Swings, 55/35 lbs
10 Burpees
10 Pistols (Alternating Legs)s

Friday - 10/21/16
 

Strength - Hatch Squat Day 5
Back Squat
1x8 @ 65%
1x8 @ 70%
1x6 @ 80%
1x6 @ 85%
Front Squat
1x5 @ 60%
1x5 @ 70%
1x5 @ 75%
1x5 @ 80%

WOD: For time:
30 Row (calories)s
-- then --
3 rounds of:
10 Kettlebell Overhead Squat   Right Arms, 53/35 lbs
10 Kettlebell Overhead Squat   Left Arms, 53/35 lbs
15 Sit-up (medicine ball)s, 30/20 lbs
2 Turkish Get Up Alternating Arms, 53/35 lbs
-- then --
Run (medicine ball), 30/20 lbs, 400 m

Saturday - 10/22/16

Community WOD

Sunday - 10/23/16

Open Gym